Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Mar 10, 2013:

activity	#	time	miles		km		+m
Walking	4	2:09:00	7.52	(17:09)	12.1	(10:40)	75
Orienteering	2	1:35:12	7.85	(12:07)	12.64	(7:32)	300	26 /	30c	86%
Jogging	4	59:22	7.15	(8:18)	11.5	(5:10)	80
Strength	2	45:00
XC ski	1	28:08	3.36	(8:23)	5.4	(5:13)	90
Stretching	1	20:00
Total	6	6:16:42	25.87		41.64		545	26 /	30c	86%
[1-5]	6	5:56:42

1:36

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Sunday Mar 10, 2013 #

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Up to start and around with drills and stretching

Orienteering race (Green y day 2) 50:15 *** 6.44 km (7:48 / km) +150m 6:59 / km
spiked:14/16c

Steady with a couple of bobbles (1:30 maybe), on a technically easy course- just no running legs today- probably just lack of running conditioning lately. 2nd on day and overall- Rick B had good legs on this runners course. SL=5.7k.

Note

Now to focus on the JK in 2 weeks, with classic woodland orienteering and pits/depressions- seems like plenty of trail options for route choice based on old maps

C • JK 2

Day 2 - Green Y - Splits

Saturday Mar 9, 2013 #

Event: 2013 IS IC Championships

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Jog to start plus some drills and stretching.

Orienteering race (Green Y) 44:57 *** 6.2 km (7:15 / km) +150m 6:28 / km
spiked:12/14c

Steady and uneventful run, perhaps too cautious but no big misses. Maybe 1-2 mins from hesitations, 2 small misses (#5 and #8) and route choice 8-9. Fun course and woods but not overly technical. SL 5.4 and best time on green 43:20ish by Rick B.

Day 1 - Green Y - Splits

Friday Mar 8, 2013 #

Walking warm up/down (Map walk) 33:00 [1] 2.7 km (12:13 / km) +75m 10:44 / km
(rest day)

Model event area, getting a feel for map and terrain- with wet feet!

Thursday Mar 7, 2013 #

Walking 27:00 [1] 2.5 km (10:48 / km)

Staying loose and trudging through new snow breaking trail.

XC ski (classic) 28:08 [2] 5.4 km (5:13 / km) +90m 4:49 / km

Easy ski over great groomed tracks at French - fresh air value!

Wednesday Mar 6, 2013 #

Walking 24:00 [1] 2.5 km (9:36 / km)

On roads for this one

Jogging warm up/down (treadmill) 17:23 [2] 3.5 km (4:58 / km) +30m 4:46 / km

Usual slow start and increasing speed from 6 up to 4:30 min/k pace

Strength 35:00 [2]

Shorter easier session tonite as part of taper. Plyos with box jumps 3x12, high box both feet, low box one foot with arm /shoulder work interspersed, then box skips front and side with rows and push ups. Plus sundry other leg and shoulder work.

Stretching 20:00 [0]

Extended session, trainer assisted and roller.

Note

PFW
Th ski
Friday easy warm up type run

Tuesday Mar 5, 2013 #

Note
(rest day)

Meeting day, travel day and heading back to another good 8" white stuff plus travel delays. No w/o today.

Monday Mar 4, 2013 #

Walking 33:00 [1] 3.2 km (10:19 / km)

Through snowy woods on a wintry day....
Contemplated snow shoes, however no need.

Jogging (Treadmill) 24:19 5.0 km (4:52 / km) +50m 4:38 / km

Started slow and gradually sped up, ending at 6:40 pace. Felt OK.

Walking 12:00 [1] 1.2 km (10:00 / km)

To and from restaurant for dinner. Lots of options these days in Silver Springs MD.

Strength warm up/down 10:00 [2]

Hips and abs.

Jogging warm up/down (Treadmill) 5:40 [2] 1.0 km (5:40 / km)

And a bit to ease down.

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